Low or high volume, I need help? - Page 2 - UK-Muscle Body Building Community

**hackskii** · 26-06-2006, 06:13 PM

Quote:

Originally Posted by big

Ok, firstly let's get things straight - high volume training works AND low volume training works AS LONG AS YOU MATCH THE INTENSITY TO THE VOLUME.

Let's assume you're working with a training weight of 80% of your max (which is most definitely suitable - maybe even perfect - for both strength and hypertrophy given the correct diet and loading parameters). If you're planning on just doing one or two sets, it's quite likely you will need to go all out, with the last set being at least (close to) failure. If for example you're planning on doing 5 sets, you'd best be doing less reps than if you were doing 2 sets and you'd best only be flirting with failure on the last rep of the last set (if at all):

2x8
5x5
4x6
10x3

All of these work well for loading and will give VERY similar results given the same overall intensity (80% of your max) - it's just the per-set intensity which varies.

In essence, if you are on a routine that is allowing you to increase the weights each session, then it is working. If not, in general you need to either decrease the volume, decrease the intensity or increase your calories. VERY rarely are people not doing enough in the gym. It's usually the other way round.

This is a nice post.

JFallon · 26-06-2006, 09:29 PM

Thanks for all the great advice. I think what i can from what you have all said is that if I am able to increase the weight each time (which I am) then what I'm doing is working. I will stick to my current routine until I plateau.
Thanks.
BTW I read on a weight training site that people should aim to increase their bench press weight by a whopping 20kg a month!!! This sounds a bit much to me, or am I not working as intensely as I should be, I mean adding 5kg a week seems too steep.

Carnivore · 27-06-2006, 06:15 AM

Quote:

Originally Posted by JFallon

Thanks for all the great advice. I think what i can from what you have all said is that if I am able to increase the weight each time (which I am) then what I'm doing is working. I will stick to my current routine until I plateau.
Thanks.
BTW I read on a weight training site that people should aim to increase their bench press weight by a whopping 20kg a month!!! This sounds a bit much to me, or am I not working as intensely as I should be, I mean adding 5kg a week seems too steep.

20kg a month? mmmmm nah so if an average person could bench 50kg on starting by the end of their first year that person should bench 290kg then

also id say dont get too caught up in uping the weight each session, if you start to strugle, then back off a bit, form over weight, every time

JFallon · 27-06-2006, 09:10 AM

Cheers, I don't up the weight every time, only when the reps get too easy. For example I did my shoulders on Saturday and I could only manage 7 reps per set, so next time I will use the same weight and try for 9 reps per set.
When I can do 10 reps per set I will add a few pounds.

**hackskii** · 27-06-2006, 03:53 PM

Quote:

Originally Posted by JFallon

BTW I read on a weight training site that people should aim to increase their bench press weight by a whopping 20kg a month!!! This sounds a bit much to me, or am I not working as intensely as I should be, I mean adding 5kg a week seems too steep.

Dont think this is a good idea, you will peak too fast.
If you take longer to peak you will peak higher.

Toregar · 27-06-2006, 07:41 PM

Stick to the basics bro !

Since you're just starting out ... I want you to think Deads/Squats/BB shoulder presses/Bench Presses !

No exercise incorporates more muscle than does the Deadlift. It's is one of the best exercises out there. Squats are the most anabolic exercise you can guy. If you want to grow, Squat more ! BB Shoulder presses will help you strengthen the entirety of your shoulder girdle. Bench Presses is a great Core movement, strengthening much of your upper body.

There's plenty of mass building routines all over the net, utilizing those big lifts.

You will gain size utilizing the basics. As for high volume/low volume ... It all depends on you man. I would suggest keeping an accurate journal of your day to day bodybuilding adventures. Judging by that, you should be able to figure out, with time, what works best for you. Eventually you'll weed out the nonsense, and find a system that works best for you. What works great for me, might not be so great for you.

Also, Hacksi is right in saying don't concentrate on your arms. Sure, you want them to be big, you want to flex those bad boys for your g/f ... yeah yeah, but trust me, those big lifts up there will make you grow all over. Any guy comes up to me and asks me how they can gain size, if they're not already doing it, I suggest all the above. Build yourself a good base bro, and work from there.

Another thing I see with a lot of beginners, is they will tend to take advice from the biggest guys in their gym, like it's gold. I myself am 230 6'0", I'm not huge ... But many big guys I see are just setting up the beginners for failure =[ ... A lot of their size, might just simply be genetics. This isn't to say there aren't many big guys who know their ****. Look at Tiny Tom ... Just be sure to do your research, read read read ! I can't stress that enough.

Remember, try to find a system that works for YOU bro.

26-06-2006, 09:29 PM	#17 (permalink)
JFallon Newbie Trainer Join Date: Jun 2006 Posts: 29	Thanks for all the great advice. I think what i can from what you have all said is that if I am able to increase the weight each time (which I am) then what I'm doing is working. I will stick to my current routine until I plateau. Thanks. BTW I read on a weight training site that people should aim to increase their bench press weight by a whopping 20kg a month!!! This sounds a bit much to me, or am I not working as intensely as I should be, I mean adding 5kg a week seems too steep. Last edited by JFallon; 26-06-2006 at 10:38 PM.

27-06-2006, 09:10 AM	#19 (permalink)
JFallon Newbie Trainer Join Date: Jun 2006 Posts: 29	Cheers, I don't up the weight every time, only when the reps get too easy. For example I did my shoulders on Saturday and I could only manage 7 reps per set, so next time I will use the same weight and try for 9 reps per set. When I can do 10 reps per set I will add a few pounds.

27-06-2006, 07:41 PM	#21 (permalink)
Toregar Progressing Join Date: Apr 2006 Location: Ohio Posts: 184	Stick to the basics bro ! Since you're just starting out ... I want you to think Deads/Squats/BB shoulder presses/Bench Presses ! No exercise incorporates more muscle than does the Deadlift. It's is one of the best exercises out there. Squats are the most anabolic exercise you can guy. If you want to grow, Squat more ! BB Shoulder presses will help you strengthen the entirety of your shoulder girdle. Bench Presses is a great Core movement, strengthening much of your upper body. There's plenty of mass building routines all over the net, utilizing those big lifts. You will gain size utilizing the basics. As for high volume/low volume ... It all depends on you man. I would suggest keeping an accurate journal of your day to day bodybuilding adventures. Judging by that, you should be able to figure out, with time, what works best for you. Eventually you'll weed out the nonsense, and find a system that works best for you. What works great for me, might not be so great for you. Also, Hacksi is right in saying don't concentrate on your arms. Sure, you want them to be big, you want to flex those bad boys for your g/f ... yeah yeah, but trust me, those big lifts up there will make you grow all over. Any guy comes up to me and asks me how they can gain size, if they're not already doing it, I suggest all the above. Build yourself a good base bro, and work from there. Another thing I see with a lot of beginners, is they will tend to take advice from the biggest guys in their gym, like it's gold. I myself am 230 6'0", I'm not huge ... But many big guys I see are just setting up the beginners for failure =[ ... A lot of their size, might just simply be genetics. This isn't to say there aren't many big guys who know their ****. Look at Tiny Tom ... Just be sure to do your research, read read read ! I can't stress that enough. Remember, try to find a system that works for YOU bro.